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Tabata training pushes you to maximum intensity in just four minutes — the kind of conditioning that directly translates to real-world self-defense. What It Is, Where It Came From, and Why Every Fighter Should Use It Four minutes. That’s all it takes — if you do it right. Not four comfortable minutes. Four minutes at the edge of your capacity, where your lungs burn, your muscles flood with fatigue, and your body is forced to adapt. The Tabata protocol is one of the most studi